Get FREE access to my newsletter, exclusive coupon codes, and links to Mommypotamus recommended products for your health and home!

Grain-Free Spiced Banana Walnut Muffins {5 Minute Prep}

Affiliate Disclosure | in Recipes | by | with 95 Comments

 There Were Two Things I Loved About Mrs. B

First, she was always late for carpool. This meant more time to fingerdoodle kittens, Christmas trees and the odd fourth grade crush’s name (surrounded by hearts and little arrows, of course) on our frosty picture window. Eight hours later my best friend – Mrs. B’s daughter -would lead me to her kitchen, where the aroma of spiced ginger cookies or banana bread melted a hard day of school away like butter.

Some things – like my crushes on Joel, Matt and Brandon, respectively – are better left in the past. But banana bread? Not a chance. Here’s to you, Mrs. B!

Spiced Banana Walnut Muffins {GAPS-Friendly}



  1. In a food processor or blender, mix eggs, butter, coconut milk, honey, bananas, salt, cinnamon, nutmeg and vanilla.
  2. Combine coconut flour with baking powder (if you’re using it) and add to food processor. Blend until there are no lumps.
  3. Add walnuts and pulse until they are chopped into bite-sized pieces.
  4. Pour batter into 6 large oiled muffin cups. Bake at 400 degrees F for 20 minutes.

grain-free spiced banana walnut muffins (5 minute prep) - Paleo muffins

This post is part of the Grain-Free Real Food Linky Carnival

Related Posts Plugin for WordPress, Blogger...

95 Responses to Grain-Free Spiced Banana Walnut Muffins {5 Minute Prep}

  1. Emily Cowles Brown via FB says:

    do you have a favorite source for walnuts?

  2. Emily Cowles Brown – Before we started GAPS we didn’t eat many walnuts, so local sources were enough. Been buying huge quantities at Whole Foods since then simply because I haven’t taken the time to track down a more affordable option. Now that avocados are $3 a piece at my grocery store it would probably be worthwhile to look into!

  3. SO excited to try this. Love the pic.

  4. Amanda says:

    I am about to try coconut flour for the first time. This recipe makes me excited to try it. :)

  5. Jamie says:

    5 minute prep is my kind of recipe! To find things that don’t dirty every single bowl in your kitchen, or something that takes a few minutes to prep is seriously AMAZING.

  6. Katherine says:

    I can’t seem to get the “where to buy butter” link to work?

  7. jill says:

    This looks really interesting — I never thought to add nutmeg to banana muffins, and I bet the walnuts add good flavor as well! I’d love for you to come and share it at my Grain-Free Linky Carnival!

  8. Kim says:

    I can’t get the where to buy links to work either…

  9. Lindsay Johnson says:

    Do you think I could sub almond flour instead of coconut flour?” It’s what I have on hand.

    • Heather says:

      Unfortunately, it won’t. Coconut flour soaks up moisture so you have to use a lot more eggs than in a traditional recipe. Almond flour has a similar moisture level to regular flour and I’m afraid you’d end up with an eggy mess on your hands. Sorry!

      • Jennifer duncan says:

        We have egg allergies. What can you suggest to substitute?

        • Heather says:

          I’ve heard some people use chia seeds mixed with water, but I don’t have any personal experience to speak from. Coconut flour recipes require a high ratio of eggs to keep from being very dry – I probably would skip this one rather than try to substitute.

  10. Margareth says:

    Oh, these look yummy! And so easy to make! I’m about to embark on the GAPS diet myself, so it’s great to have some simpler options available. I’m just wondering what you mean when you say ‘vanilla’. Is it essence, powder, or something else?

  11. Funny, I was just searching the web for a good banana muffin recipe! This one looks yummy but I can’t have eggs :(

  12. :( Have you made egg-free muffins before? I’d be curious to know how that’s done.

  13. no not yet! but i did find a recipe for Zucchini muffins that is egg free and I think it is gaps too…

  14. i will definitely let you know if they turn out well and share the recipe :) I was thinking it would translate into banana muffins too…we will see!

  15. sorry to post so many times lol…i was just looking at the recipe and it looks like they just sub applesauce for eggs? I would rather just have eggs though :(

  16. Sara Daniels via FB says:

    please post the zucchini muffin recipe! I’m not at the stage of being able to handle eggs yet either :/ I’ve tried replacing egg with applesauce with success in the past :)

  17. @ Sara 21/2 cups almond flour
    1/2 cup apple sauce 1/8 cup honey 1/3 cup coconut oil
    1/4 tsp salt 1 tsp baking soda (optional) 2 tsp cinnamon
    1 tsp ground ginger 1/2 tsp ground cloves and 1 cup grated zucchini (you can also ass nuts, vanilla, flaxseeds, ect)

  18. bake at 350 for 20-25 mins, makes 12 muffins

  19. Mary says:

    These look delicious! I’m going to try making them soon. Wondering if you could freeze these? I’ve never tried freezing my muffins made with coconut flour.

  20. Megan says:

    These turned out great! Wish I had more bananas & coconut flour to make a 2nd batch :D

  21. […] processors make it so easy to whip things up in a snap: homemade salsa, banana walnut muffins, crackers, coconut butter, strawberry mint sorbet and so much […]

  22. […] in came the muffin. Nothing like a bit of baking to calm the mama. Recipe for the muffins came from here. The muffins were yummy. They were almost custard like, not cakey or bread-like at all, yet my carb […]

  23. […] making your own coconut milk. Use can use the leftover shreds to make coconut flour and have banana walnut muffins the next […]

  24. Bethany Roth via FB says:

    We’re making this recipe for the first time on Thursday evening for my hubby to take to the office. I’m definitely interested in learning if they freeze well. :-)

  25. Wow, you’re sending them to the office even though you’ve never tried them? That’s a lot of trust! I’m glad this is one of my best recipes, lol!

  26. Bethany Roth via FB says:

    Lol — what better way to test out a recipe for the first time, right? lol We’re going to bake them up Thursday evening, and of course, sample them ourselves just as soon as they’re cool enough to touch! lol

  27. Mmmmm, my tummy’s rumbling! Banana + coconut flour = YUM

  28. Looks like I know what we’re having after naptime! :)

  29. Loralie Shinkaruk via FB says:

    They are so delicious I don’t share mine! Yes, they freeze well.

  30. L says:

    This recipe is a.w.e.s.o.m.e! Only 3 eggs w.coconut flour is remarkable & a huge success!

    Yours is the -ONLY- recipe I’ve tried that has worked & these taste exactly like “regular” banana-nut bread/muffins! Winner!

    Can’t wait for more brown bananers! ;)

  31. Ana Soraia Gomes says:

    Hi, just to tell you that I made your recipe tonight (with a few adaptations) and it tasted amazing!
    Regards from Portugal

  32. Beth Salwaechter via FB says:

    yum!~ thank you

  33. Beth Salwaechter – I hope you like them as much as we do!

  34. Beth Salwaechter – I hope you like them as much as we do!

  35. Mellanie Gray Sheppard via FB says:

    This is what will be for breakfast (brunch?) today. Guess I better get off FB and get cooking!

  36. Mellanie Gray Sheppard – You only need five minutes and than you can come back! :)

  37. JILL says:

    Just baked a batch. Yes, it was quick and easy, but they were pretty bland and kind of custard-like. Amazingly, my 22 month old son ate them (although I had to top them with butter and maple syrup). This is the fourth recipe I have tried that is grain free and none have been very good. I wonder if I am doing something wrong or if these recipes are an acquired taste…

    • Heather says:

      It could be a lot of things, Jill! I’m not very “exact” as a baker, so this recipe call for two bananas instead of an exact number of cups, etc. I tend to use large bananas so that the muffins are nice and sweet, so that could account for why you liked them more with syrup. If more cinnamon/nutmeg suits your tastes by all means add it in! As far as the custard texture goes, that’s just partly the way this recipe works. It shouldn’t be too overwhelming though unless there was too much egg in the batter. Like I said, not an exact science here, but we like them!

      • JILL says:

        Thanks for the reply. I have read elsewhere the custard consistency could be too many eggs; it is a balance of getting enough moisture for the coconut flour without the “eggy” taste/texture. I will keep experimenting…

        I love love love your website!

  38. […] of my favorite meals that you can put on your meal plan this week.    Breakfast   5 Minute Prep Spiced Banana Nut Muffins with Organic Bacon Smoothies–These are filling and easy to "hide" in veggies for my 3 year old […]

  39. Erin says:

    My son has Crohn’s… (we treat it holistically) We officially start GAPS te 1st of June…. Getting my feet we while reading and taking in all of the information… THis recipe is FANTASTIC! Big hit with the hubby and both of my boys! Thanks so much… Really enjoying your website too…. Thanks for adding inspiration, Mommypotamus!

  40. Suzanne says:

    Thanks for introducing me to the world of coconut flour!! It was so nice to eat a baked good!!
    I think this recipe might be a keeper, as long as the bananas don’t feen my candida. Well see…..
    Yummy at any rate!!

  41. […] and freeze these banana walnut muffins (if the cost of walnuts is an issue omit them – the muffins will still be […]

  42. […] not willing to go without baked goods, start with coconut flour recipes.  We love this recipe for banana walnut muffins (we omit the walnuts) by Mommypotamus.  When using coconut flour, make sure you’re using a […]

  43. […] baking {and eating pizza} I made sprouted flour and rapadura-sweetened peanut butter cookies, coconut flour banana muffins, sprouted flour and honey-sweetened cupcakes, and homemade icing.  I was in maniac mode, […]

  44. […] Grain-Free Spiced Banana Walnut Muffins: What I really love about muffins as breakfast items (especially when they are free of refined grains and sugars!) is their true “grab and go” quality. I like to make these in huge batches and freeze in ziplock bags. Then, just grab a couple before you go to bed and let thaw overnight in the fridge. Bada-bing, bada-boom… You’ve got a delicious muffin waiting for you in the morning to serve as an incredible vehicle to get some more grass-fed butter in your life… Load ‘em up! […]

  45. Erin says:

    I love your site, recipes, and YOU!!!!!! You inspire me in the kitchen, and as a mom. Thank you! Serious question though, do you have a print button for your recipes??? Maybe I am just missing it? Thank you for everything you do!

  46. Hey Heather! I just made these and they were delish!! I noticed you had nutmeg and cinnamon in the ingredients but not in the directions. I assumed they went in with the first round of mixing. Didn’t know if you wanted to update that.

    So glad to have found you and can’t wait to poke around some more :)

  47. Sabrina says:

    Oh! These look so yummy! My son has a sensitivity to honey- can I use the same amount of maple syrup instead? Thanks for posting this recipe.

  48. Joan Young says:

    I thought I’d make a comment on making muffins.Instead of using honey or maple syrup I just increase the amount of very ripe bananas to cover the amount of sweetener needed. to make 12 muffins I use the 1 cup mashed bananas plus 1/4 cup ripe bananas. It takes care of the quick absorbing honey and maple syrup. That keeps the GI much lower.
    Someone asked if you can use maples syrup to replace honey.Yes you can. I do it all the time. Just use equal amounts of maple syrup for honey.
    I have a question. Do you have to make coconut milk first before grinding coconut flour?

  49. Bonnie Hughes says:

    So I have been trying to come up with a healthy grain free snack for my daughters day as snack helper at preschool and am planning to try these but wanted to make mini muffins… Any idea how that would change cooking temp or time?

    • Julie says:

      To make any muffin recipe to mini-muffins, you just reduce the cooking time – usually by 5 or 10 minutes. Just poke every so often with a toothpick, until it comes out clean.

  50. Julie says:

    Why would you use raw honey in a recipe that’s cooking at 400 degrees? I think save the good & pricey stuff for actually eating raw.

  51. Rachel says:

    Wondering what I did wrong– the muffins turned out very grainy and crumbly and did NOT have a smooth uniform texture like the ones in the photo. :( Maybe I will try using a blender instead of my food processor next time… Any thoughts?

    • Heather says:

      I’m not sure, Rachel! My guess would be that perhaps your coconut flour was extra coarse or there wasn’t enough moisture – if your bananas were on the very small side that could be it.

  52. Erin says:

    I’ve made this into bread (my muffin tins had an unfortunate paleo egg muffin incident) and it turns out delicious EVERY time! I like to eat it warm with some butter on top and a cup of coffee. Heaven!

  53. Tami G says:

    I’ve wanted to pin some of your yummy recipes in Pinterest but don’t see the Pinterest icon or pin button on your standard site or FB site. Am I missing something?

  54. kelli says:

    where do you purchase your salt for cooking? I tried the link above and it was too broad to find on the site.

  55. Shannon says:

    Is there an alternative to the bananas? My daughter is allergic to bananas and all things related (mangoes, avocados, kiwi, latex, etc.). So many recipes use bananas:(

  56. Hello! I am linking to this post next week in a post about keeping birthday party food healthy! Thanks for the great post. Linda Spiker (The Organic Kitchen and fellow VGN’er)

  57. […] Grain Free Spiced Banana Walnut Muffins from Mommypotamus […]

  58. Alisha says:

    Hello, wondering if you think this would work as a cake? Thanks!

    • Rebecca says:

      Hey there :)
      I’m wondering the same thing; ie. how long to cook a cake for and maybe a size cake tin. Thanks! :) x

  59. Pamela says:

    I am excited to try this recipe. I was wondering if it is ok to soak the walnuts. You think it will affect the texture of the muffins if I do soak the walnuts overnight. I am really making a point to soak all my nuts before we eat them at home.

  60. Robin says:

    Can’t wait to try this! But… Where can I find Teflon-free muffin pans? Any ideas?

  61. angela thiessen says:

    made these today and they are yumm! i did add an extra tbsp of honey and about a 1/4 cup of enjoy life chocolate chips.

  62. Kitty says:

    Just made these! They are delicious! I made both mini (15 mins) and regular muffins (25 mins)! I used 1 cup of mashed banana, maple syrup instead of honey and added some chocolate chips! :) Thank you for the recipe! :)

  63. Greg says:

    I just made a batch using an older recipe I had laying around, but yours look better, I might have to give those a try!

  64. Sara says:

    Id like to use this recipe to make loaf bread instead of muffins. Should i add more egg ans bannana to make it more moist??? Also, can i leave our coconut milk and oil, maybe add more butter instead?

  65. Vicky says:

    Awesome thank you!! Have you considered a ‘print’ button / widget on your page to nake printing the recipes without all the extra pics etc?? would be great!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

« »